Blisters - I don't think it's a glitch as it's fine during the warm up.

NZC - sorry to hear that the neck is still bad. You're spot on about my race though - I always said that it was just a way of running faster than I would in training and I managed to do that.

Snow birks? Hope it doesn't cause trouble.

OH - I didn't realise you had x-country races - is there a regular league?

I'd like to swim this afternoon but won't have time as need to stay at work late for some CPD so it's a turbo or nothing. As my legs can feel yesterday's effort and my RHR is slightly raised I think I'll go for the latter option and hope to be able to train better tomorrow - though that may change if I come home stressed!

morning all, LmH - don't beat yourself up over a poor race. As you've identified there are a number of possible causes, yet despite that you still ran a pb (albeit as you say an old one..) Take the positive and move on. If you do train today just take it easy with no goal/targetBlisters - way to keen with Christmas...although I did say to the missus maybe we should get a real tree this year: we've had the same one for years, used to have to pick the kids up to reach the top, its now (at best) waist height. Unfortunately my youngest stayed at friends saturday and their house has more decorations than Santa's so she's come home with all sorts of ideas...I'm never going down the 'lights outside' route though..I digress, training today will be 5 easy, as recovery after the weekends xc raceslast rest - fridaylast hard - yesterdaylyric - probably should, but not immediately obvious

Just wet and miserable here, that and with a cold, I'll take a rest.That's the what and whyLast hard yesterday (1st XC)Last rest FridayLyrics - no

LMH you really are your own worst critic!fairly low key XC series here organised by Maxie (as of KHM)Think I was 3rd of 3 vet men! but not sure.Women were running same course and I significantly beat K who was neck and neck with me at Loch Ness.Think the trainers may never look the same again!

Morning lovely people. Welcome to 1st full week of December and it has seen a temperature drop. BrrrLyrics: Absolutely, all time favourite Chrimbo songWhat: Core session at the gymeWhy: Signed up for the programmeLast Rest: SaturdayLast Hard: Last WednesdayOH and her daughter signed up for Embra half so now got to distance coach one and coax the other. Any ideas which is which?

c'mon guys, join in the Christmas fun . I'm usually not keen on it either but if you can't beat 'em, join 'em. You can't escape it so I decided to be very zen for once and go with the flow. It's hard work with them decorations, so I rather put them up early to make it worthwhile.

LMH: sorry you had a rubbish one. Sounds a bit like my 10k the other week when my HR went through the roof before we even started. These things happen.

Straycelt: good point re. core work. Must do more or it!

First day back at work after the xmas party and I keep hearing embarrassing things that I forgot about. Whoops. Memory of certain hours is rather patchy. Anyway, we all had a jolly good old time .

I meant to go for a run this morning but last night's rain had frozen over. Can't be doing with another fall. Hope it's gone tonight so I can squeeze in some 3 to 5 miles.

Looks like I left Hamilton at the right time then, down to a cold but snow free south London.
Digs has a gym in it tonight so likely just 3 miles easy treadmill and some cycling and swimming. Hopefully has a sauna as my back is breaking with the cold.

Chick Know what you mean we have it at work One who really loves christmas i mean really for me it has sad times but love the spirit of it all just not the commercial aspect A few bah humbugs its funny seeing the interactions

What: 21.19 miles on the bikeWhy: I felt like itiLast hard: The last 5-6 miles in the windLyrics: On the radio now it is amongst my favourites

Decided on a cycle this morning decided to cycle to lakeside and back around the roads then decided to cycle to a nearby town miles away fancied going further but hunger pangs 21.19 miles later

Assessment results were quite good, averaged 6:50 over 8 with splits of 6:30, 6:42, 6:50, 6:52, 6:58, 6:59, 7:07, 6:49. No issues with either knees or legs. Will try and just plod to regain some degree of form before serious training post Xmas for the big Spring campaign.

There appears to be a few new faces since I was last here so hello to all.

In the end I did: some indoor leg warm ups (lunges, squats, jumping jacks) then 3.5 km hill repeats, then back inside for core and upper body, a 45 min session in total.Snowing heavily now and our heating doesn't seem to be working...joy.

Chick he he, it's always slightly embarrassing when you can't remember things from the night out!

Thanks for the wise words Dustin - you were spot on and I needed to hear it. No point in flogging myself through a bad session and yesterday was supposed to be my effort session for the week so doing an interval or threshold turbo the day after was a stupid idea. I went out for an easy 30 minute run instead and enjoyed every minute, even though it was dark and I had to stick to the lit paths.

Pammie - is that not now your longest ever ride? I save those for warm weather!

OH - will trail shoes be on the xmas list then?

Paddy - 19 boxes?!? Good to see you slipping a run in there, no ill effects I hope.

Oh dear chickadeee

emzap - good improvisation there - hope you can get the heating sorted soonest!

Evening!Just back from the East Midlands, having told my mother about my prostate...which she did not take on board yesterday (it was a classic dementia moment): told her again today when hospitals cropped up: "I thought your leg was getting better!"

alehouse - feel for you, it is very hard when your mother can't give you any support.

Don't tell me you've made a xmas cake! Very impressed.

Pammie - good long ride from you. I had to look twice as I thought it was a really long run from you!

postie postie - nice splits!

Dustin - your kids are going up!

emzap/Little Miss Happy - going to the chiro this morning - hopefully he can sort me out! My lower back is out now too!

What: 5 miles including 3 x 1km efforts.

My garmin 610 is too much for me. I'm a girl who doesn't even use her mobile phone, unless it's an emergency! So definitely have difficulty with the swiping of the face of the watch!

I was all set to do my 1km reps on a particular road that I know has produced some nice fast times for me in the past, but do you think I could swipe the watch to get it to move to the point that I needed to to take the programme! No way. So I just thought I was just going to have to wait still I got the buzz from each km and run like that.

So it was a different kind of run - up and down, and very frustrating!

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